Manual:Professional Development:Phusical Fitness

The SFMC Fitness Program
The sun had not yet risen...Boots tromped over the desert dunes and the sky was glowing a brilliant orange as the two moons, appearing as speckled dots in the sky began to disappear as the bright sun illuminated the sparse clouds in the desert sky. This planet we were on reminded me of pictures I’d seen of Earth’s Painted Desert. Then I could see the guidon leading us to our destination, and despite the crispness to the desert air, beads of sweat rolled off my brow and stained my shirt. We double-timed in synchronization and the load we were carrying wasn’t getting any lighter.

''“If I die in a combat zone--” Our platoon Sergeant barked, and we responded by repeating him. We’d been on a four-mile run with packs on, mostly because so many of us had tanked on our physical fit-ness tests, “The Bone” as he was called, decided that this particular Saturday morning, in the freezing, vinegary smelling acid rain of this world, would be a great day for a run. And as his personal, added form punishment, we had to carry a large pole, possibly some type of metal beam he had recovered from “his last deep space assignment.”'' 

''“Box me up and ship me home!” We continued our double time march over the acid-rain-stained de-sert, our antigravity boots clanging in the dust and rocks. Left, left, left right left, we were reminded. The rain stung my skin, even though I had been wearing my environmental protective garments. They offered very little protection from the cold; just that our skin wouldn’t be burned.''

“Pin my medals on chest” We answered back - and across the barren expanse, we had managed to find the one hill over the entire landscape, or maybe we were in an enormous crater.

“Tell my Mom I’d done my best”

“PT! PT! Feels good! Gimme some!” We continued up the hill, the weight of the pole becoming harder, and I could feel my leg muscles straining under the weight of the large pole we were all carrying. It seemed for the first time, across that great expanse, in some of the worst conditions imaginable, we were working as a team, as a unit. For the first time since we’d arrived, we felt like Marines. I felt like a man who had come into his own. So, if I die in a combat zone, at least I’ll be in shape, provided the guy in front of me doesn’t drop his part of the load. 



Every Starfleet Marine must be physically fit, regardless of age, grade, or duty assignment. Physical fitness is essential to combat readiness and mission efficiency of the SFMC. Furthermore, the habits and self-discipline it takes to become physically fit cohere with the SFMC’s high standards of the Marine Corps way of life and must inherent in every Marine. In the futuristic battlefield, technology can only get us so far, but boots on the ground must be able to survive in order for mission success. Unfit Marines, however, can be a detriment to combat readiness of their unit. Therefore, all Marines shall participate in a physical fitness program on a con-tinuing progressive basis throughout their careers. This resource is intended for OIC’s to be able to coordinate and evaluate a physical fitness program according to SFMC regulations. It will offer an introduction into the many aspects of physical fitness, first by defining it, and then giving the OIC a framework for daily exer-cise, known through the years as the “Daily 16.” The unit’s program should focus on combat conditioning, health and well-being of the Marine, and unit cohesion, rather than just preparing for the annual PFT.

An Overview of Physical Conditioning
What is physical fitness? There is no one way to define it, but the definition the SFMC uses is, “the ability of a Marine to meet the physical demands of any combat or garrison situation without undue fatigue to handle any unforeseen emergencies that arise.” There are many components of physical conditioning, such as strength, endurance, and mobility.

Strength
Strength is the ability to move the muscles and groups of muscles of the body through resistance. This can be accomplished using the Daily 16 exercise routines described later in this manual. There are two types of strength training: General strength, which focuses on a total body workout, and specified training, which focuses on a specific group. 

Endurance
Endurance, or muscular endurance, is the ability of muscles or muscle groups to perform repeated movements... There are two types of endurance that help the Marine to meet the physical demands of combat and garrison duty: aerobic endurance and anaerobic endurance. Aerobic endurance means, “in the presence of oxygen.” The physical demands are without an “all-out” effort and involve activities that are repetitive in nature and long in duration. Long distance running and road marching are examples of aerobic endurance because of the sub-maximal intensity and longer duration. If aerobic activity is in the presence of oxygen, then anaero-bic activity means “in the absence of oxygen.” Its physical demands are high intensity with a maximal effort at shorter durations. Sprinting a 440 meter is an example of anaerobic activity.

Mobility
Mobility is the ability to move joints or groups of joints through a full range of motion. Mobility training is done through stretching exercises (part of the Six Grunts), and is dependent upon posture, balance and stability, agility, coordination, flexibility, power, and speed. The main way to improve mobility is through stretching ex-ercises. It is good practice to remember to stretch before and after the exercise session not only to reduce the risk for injury, but also to increase flexibility. 

10.03 Principles of Physical Fitness
In addition to the elements of physical fitness, there several basic principles of physical fitness necessary to creating a PFP. In order for a program, to be successful, it must be progressive to increase the training load. It also must be on a regular basis, at least three days a week at a minimum, but five days of training would be ideal. Related to progression, the training must also increase overload. Training with more overload means the body will be able to carry more of a load. Training must also have variety to keep interest and prevent boredom. Most importantly, there must be a period of recovery to allow the muscles time to adapt and be-come stronger. Having a recovery period also helps to prevent injury. Balance is very important for training because it will not only prevent injury, but proper form will also help to exercise the muscles that have been targeted. Lastly, the exercises must be specific to the goals. Exercise bicycling does not help with running, for example.

10.04 Types of Exercise
There are two main types of exercise: cardiorespiratory fitness and strength endurance. For about 2 centuries, Marines have trained using a routine known as the Daily 16, which will be described here. The Daily 16 is a series of exercises that can either be a supplement to a training exercise, used for warm up and cool down, or the entire routine can be implemented in callisthenic exercise for a total body workout. It is a series of stretching and callisthenic exercises designed to work many of the muscle groups of the body necessary for physical fitness. 

Cardiorespiratory exercise is more than just running; it is defined as any exercise that raises the heart rate for a long duration and improves cardiac function and the ways in which the body transports oxygen to the cells and waste products from the cells. While running is not the only way to improve cardiorespiratory function, it is a popular event and it is also part of the Physical Fitness Test, so here is a great program to become a runner.

This running program is based on an 8-week program and starts out as more walking than running, but gradually increases to more running than walking, and is usually based on 30 minutes of activity, rather than mileage. Being able to sustain 30 minutes at a jogging pace is enough to lower cholesterol, blood pressure, and maintain healthy weight. Mileage at first can be intimidating to the new runner.









After completing this 8-week program, the Marine should be able to run without stopping for 30 minutes, which is around 2 to 3 miles.

Other Types of Running
In order to provide some variety in running activities, there are several different types of workouts Marines can do to make things a little more interesting. These workouts not only add an additional challenge, but they help facilitate conditioning other groups of muscles, as well as mixing aerobic and anaerobic activities. A good rule to remember is a longer distance at a moderate pace will increase endurance, while shorter distances at faster speeds will develop strength and VO2 max. Here are some ideas to spice up running workouts. 

Paced, or Tempo Run
To run the paced run, run 1-2 miles to warm up, then run approximately 3-5 miles at a hurried pace. Picture an excited child running to the candy store down the block. The Marine should not be able to carry on a con-versation. This is a timed effort, and the tempo time per mile should be monitored. It’s still a sub-maximal ef-fort but talking is difficult. Then run a mile or two to cool down.

Kenyan Outback
The name comes from the continent of Africa in the western region, where people ran to get where they were going. The goal is to run on a down-and-back course, meaning at a predetermined distance, the Marine turns around, instead of going in a loop. On the trip back, try to beat the out time.

Interval Training
Interval training involves using a track and would be considered anaerobic activity. The Marine starts out at a slower jogging pace, and then after a mile, accelerates to a faster tempo for a short duration (usually a quarter or half mile), then slows down to the starting speed and repeats about 3 to 6 times, depending on the distance needed. 

Fartlek
Fartlek training is much different from interval training because it is not timed, and the intervals are not a pre-determined distance, just the Marine’s ability. The Marine will start out at a reasonable jogging pace, and then accelerate to a faster pace until he feels the need to slow down and return to the recovery pace and repeat until the required distance is reached. To add an additional challenge to the training, try to pick out regular landmarks, such as maintenance poles. Try to run between landmarks.

Holodeck
Marines deployed on a starship do not have the opportunity to train on an open field. Therefore, the holodeck is a valuable training tool for incorporating some variations. It can be programmed to suit any number of environmental conditions from Class-M to a lunar surface with different gravity to be useful for further training in hostile environments.

Training as a Unit
The backbone of the SFMC is the Marine Strike Group. Marines must, at every facet, learn to train and work together as a team. Therefore, as Marines train individually, so must they train as a unit. Training as a unit not only builds teamwork, but it improves morale, boosts confidence and helps to strengthen the bond of brotherhood commonly shared amongst an efficient unit. 

Obstacle Course
One excellent group training aid is the obstacle course, which is designed to test every aspect of the Marine’s training, both mentally and physically. Obstacle courses can be actual man-made structures, or they can be simulated on a holodeck. Whether or not the course is man-made or simulated, proper strengthening preparation should be performed first before progressing to the obstacle course. If the course is a man-made structure, safety is extremely important. Obstacles should be solidly built, with a soft ground underneath for soft landings in case of falling. Safe heights should also be considered. Weather should also be a consideration. Even though physical combat does not wait for the weather, training in a safe environment does, and in the cases of inclement weather, training on an obstacle course should be postponed. Injured Marines do not win wars. Obtaining proper physical fitness training under the right conditions prepares the body for work under any condition. If training in an alien environment, a period of acclimation should be obtained well before proceeding with training on an obstacle course.

There are two types of training courses-conditioning and confidence. A confidence course has higher obstacles than a conditioning course and does exactly what the name says, it gives Marines the confidence they need to cultivate their courage and spirit of daring, and tests their abilities, both physically and mentally. Ma-rines are encouraged to run the course and not forced, which is why, traditionally, it is not a timed event. Ob-stacle courses, however, should be gradually worked toward using strengthening exercises found in the Daily 16 program as well as warm-ups before attempting an obstacle course.

In addition to combat-specific exercises on the obstacle course, cardiorespiratory and strengthening, Marines can participate in competitive intramural activities, such as unit Olympics, which can be both exercise and fun with events ranging from a track and field competition to a game of handball. Log drills, that is, group running while carrying a large log can improve both strength and endurance. Swimming is a great exercise that works both the upper body and lower body. 

The Six Grunts
The SFMC has employed the Six Grunts program as their exercise program for a few hundred years and little has changed since then. It is designed as a series of stretching and strengthening exercises that work out various muscles and groups of muscles the Marine needs to perform his duty. It can be used as a routine on its own or broken up and used where needed to supplement an exercise session.

Warm up exercises are designed to increase supply to muscles and muscle groups and to prepare the body for work. When doing warm up exercises, the minimal number of repetitions should be utilized. For stretching before a workout, for example, hold each stretch for about ten seconds each. During post workout, stretching warmed up muscles helps to increase flexibility, so the stretch should be held longer. Each stretch should be held so that a minor discomfort is felt, but not painful. 

To further assist bringing the body back to a gradual state of rest, the warm-up exercises can be used post workout, as well. Some examples of the Daily 16 are as follows:
 * 1) Heel-to-toe rocking: Start with feet together and hands on hips. Rock backwards onto heels and pause, then rock forward onto toes and pause. Repeat 10-15 times.
 * 2) Partial squats: Start with feet shoulder width apart, arms at sides. With the heels on the deck, par-tially squat until the hands are the near the midcalves with knees bent at about 60° just short of a sitting position. Return to standing position. Repeat 10-15 times.
 * 3) Butt kicks: Start with feet shoulder width apart with hands on hips. While shifting weight onto the right foot, quickly bend the left knee five times, bringing the left heel toward the buttocks. Switch to the other leg and repeat the entire cycle until 10-15 reps are done on each leg.
 * 4) Double-time in place: Start by slow jogging in place. Conduct “punches to the front” throw light punches to the front of the body. At “punches to the sky,” conduct punches overhead toward the sky. Finish with “arm circles” that began in small circles and gradually get wider.
 * 5) Neck Extension: Starting position is feet shoulder width apart. Bend neck forward, bringing the chin to the chest, then flex the neck backwards, and repeat 10-15 times.
 * 6) Lateral Trunk Extension: Start with hands on hips and feet shoulder-width apart. Bend the trunk to the left side to a slight hyperextension, pause, and then repeat on the right side. Repeat 10-15 times.

Six Grunt Stretching Exercises

 * 1) Upper Back Stretch: Start with feet shoulder width apart. Extend the out in front and clasp hands in front of the chest. Hold this position 10-15 seconds and breathe normally. This stretch should be felt in the upper back.
 * 2) Chest stretch: Start with feet shoulder width apart. Extend the hands behind lower back and grasp hands, pulling the arms up toward the head. Hold this position for 10 seconds. Stretch should be felt in the chest.
 * 3) Hurdler’s Stretch: Start in the seated position. Extend the left leg while tucking the right leg in front of the hips with knee pointing outward. Bend the torso forward and attempt to touch toes. Hold this position for 10 seconds and breathe normally. Stretch should be felt in back part of the thigh.
 * 4) Hip and Back Stretch: Start in the seated position. Extend the right leg in front and bend the left knee and cross it over the right, placing the left foot on the deck. Turn the torso by pushing the right elbow against the inside of the knee. Pause and hold for 10 seconds, then switch sides.

The Six Grunts Program:

 * 1) Pushups: Starting position is lying in the prone position with palms and toes to the deck. On “up,” push up with the palms and straighten the arms, then on “down” lower the elbows so the body re-turns to the deck. This exercise conditions the anterior chest and triceps.
 * 2) Crunches: Start by lying on back with hips bent at 90° and knees bent with feet off the deck and arms crossed over the rib cage with elbows pointed toward the knees. On the 1 count, raise the head and torso off the deck and bring elbows to knees. The arms must be kept in the same posi-tion and On the 2 count, return to starting position. This exercise conditions the abdominal mus-cles
 * 3) Pull-Ups: The SFMC pull-up begins at the “dead hang” position, with the arms locked and body motionless. The successful pull-up is performed without excessive motion and when the upper body is lifted by the arms to the point where the chin is over the bar, then returned to the starting “dead hang” position.
 * 4) Burpees: Start in a squatting position with hands on the deck in front of you. One 1 count, kick feet backwards into a push up starting position. On count 2, do a push up, returning to push up starting position (see #1), on count three, return to squatting position and on count 4, stand up. This exer-cise is a complete body workout.
 * 5) Steam Engines: Start with feet shoulder width apart and hands behind head. On 1 count, touch the right elbow to the left knee by raising the knee and twisting the torso to the left. Return to starting position, then touch the left elbow to the right knee by raising the thigh and twisting the torso. This exercises the obliques and lower back muscles.
 * 6) Jumping Jacks: Start with feet together, hands at sides. On one count, jump and land with feet shoulder width apart and hands together overhead. On 2-count, return to starting position. 1 rep is a 3-count exercise. Jumping jacks condition the upper arm, hips, and thighs.
 * 7) Lunges: Starting position is standing with feet shoulder width apart. On the first count touch the right knee to the deck by stepping forward with the left foot. Second count is a return to the starting position. On count 3, step touch left knee to the deck by stepping forward with the right foot. Count 4 is a return to starting position.

Body Fat Maintenance Program
Body composition is a very important element of physical fitness. It not only allows the Marine to become more physically fit, but it also improves the Marine’s overall health. Maintaining body composition involves both a proper diet and maintaining a healthy weight. In the multitude of extreme environments Marines perfo min, excessive body fat can impede physical performance, and stamina, which can affect the Marine’s mis-sion. While diseases such as heart disease, stroke, high blood pressure and diabetes are things of the past, the Marine’s body composition is imperative to performing his duty. Therefore, weight management and body composition are based on health and performance, rather than appearance.

When discussing body composition, it is important to understand the body mass index, or BMI. This index is a way to compare a person’s weight comparative to height by dividing the weight in kg by the height in meters. The SFMC Surgeon General’s Office uses the BMI to define normal weight, overweight, and obesity. In hu-mans, overweight is defined as a BMI of 27.4% for women and 27.8 for men with obesity being 30% or more. Not only are these unacceptable standards for Marines to function in the jobs they need to perform to carry out their missions, but it is unhealthy and detriments the Corps from working together as a unit. Body Fat Composition will be monitored yearly, along with physical fitness to ensure Marines are complying with these standards. 

SFMC Physical Fitness Testing
Every Marine shall conduct a physical fitness test semi-annually to assess physical fitness levels and shall meet the minimum requirements according to age groups:



The Marine will participate in three events: pull-ups, crunches, and 3-mile run. The pull-ups will be performed by starting in the dead hang position with feet off the ground. The successful pull-up is performed with minimal motion and the chin must rise above the bar. There is no time limit for this event. A crunch is executed when the upper body is lifted off the ground and both elbows touch the knees and shoulder blades touch the ground. The Marine’s feet are held to the ground, and he has two minutes to complete the event. The Marine will run 3-miles as fast as possible. Actual distances may vary.

In the event that the Marine does not pass the minimum requirements, he will either be allowed to re-take the test, or assigned to remedial training.